Strathearn Harriers - New Year's Day Run 2014

Structured training sessions

Structured training sessions take place on Thursday evenings. Most sessions sessions take place at the Morrison's playing fields at Dallerie. Meet at Taylor Park at 6.45 pm.

Structured sessions usually consist of variations along the following themes:

2-5-2 Pyramid

Run for 2 minute, rest and regroup for 1 minute

Run for 3 minutes, rest and regroup for 1.5 minutes

Run for 4 minutes, rest and regroup for 2 minutes

... and so on on, up to running up to 5 minutes with a 2.5 minute rest, and then back down again.

Short pyramid

Same idea as the 1-5-1 pyramid, but with these intervals:

1-2-1-1-2-3-2-1-1-2-1, rest for half the duration of the run

or

1-2-3-2-1-2-1-2-3-2-1, rest for half the duration of the run

6 x 3 minute reps, 90 second recovery

Run hard for 3 minutes, rest and regroup for 1.5 minutes, repeat 6 times

Variations on this include:

8 x 3 minutes

Run hard for 3 minutes, rest and regroup for 1.5 minutes, repeat 8 times

6 x 4 minutes

Run hard for 4 minutes, rest and regroup for 2 minutes, repeat 6 times

 Hill reps

Hill reps are a great way to build strength. We usually use the track going up Laggan Hill from Laggan Road (summer) or up Craigard Road (winter). Sessions will vary:

 - 30 second hill reps on Craigard Road working at max intensity, with 2 minute recovery between reps. 2 sets of 4, with 4 minutes rest between sets. A finisher of a final 2 x 30 second reps, with no rest.

 - 8 x 2 minute reps. Run hard for 2 minutes up the hill, and the recovery is the run down. Restart up the hill as soon as the last person gets back to the starting point.

A variation is to run up the track opposite the Ardvreck playing fields on the Comrie Road up to Culcrieff on carry on up the Knock in 2 minute intervals.

Fartlek sessions

Fartlek sessions consist of timed periods of runs at different paces. For example, we run a 12 x 2 minute fartlek with 1 minute recovery - this means we run at about 80% effort for 2 minutes, jog recovery for 1 minute, and repeat 12 times.

Structured sessions will repeat this over a period of weeks, with slightly shorter recovery periods with each progression.